it’s packed with good-for-you stuff like fiber, Vitamin C, Niacin, B6, and Pantothenic Acid, which Wikipedia tells me is “critical in the metabolism and synthesis of carbohydrates, proteins, and fats.”

Well, OK then.

Roasted Spaghetti Squash – Al Dente!

Prep 2 min | Cook 30-40 min | Serves 4 to 6 | Whole30 compliant

I’ve been repeatedly disappointed in the texture of spaghetti squash—I tried the microwave. I tried roasting it whole. I tried halfway submerging it in water while it baked. All of those methods resulted in a mushy mess. But now I’ve got it! If you follow this technique, you will enjoy spaghetti squash with a tender, but still al dente, texture. (Check out my video demo of how to cut a spaghetti squash below!)

Ingredients:

1 large spaghetti squash

3 tablespoons water

Directions:

1

Preheat the oven to 375 F. Cover a large baking sheet with parchment paper.

2

Cut the squash in half lengthwise. The easiest way to do this is, surprisingly, with a small knife. Use a sharp paring knife to carefully create a shallow slit along the top of the squash, lengthwise. Now, using a LARGE knife, place the blade in the slit and bang the squash carefully with some force on the cutting board. It should crack along the fault line created by the small knife. Scoop out the seeds and pulp with a large spoon.

3

Place squash cut side down on the baking sheet. Sprinkle the water onto the paper around the squash. Roast until the squash is tender, but not mushy, 30-40 minutes. Place the baking sheet on a cooling rack, and, using a hot mitt, turn the squash cut side up to cool.

4

When it’s cool enough to handle, scrape the inside with a fork to shred the squash into gorgeous spaghetti strands.

Now’s the fun part. You can toss it with a little olive oil or sauté with coconut oil (quality fat!) and dress it up with:

Comments

see, i tried to make this once, in the actual oven. my recipe said cut side *down* and it only cooked part way. i put butter and salt on it and hanney suffered through about four bites with me before i realized that it just wasn’t working out. and you really can’t just stick it back in the oven.

my god there are giant mosquitoes dive bombing me right here in my room. one just attacked this comment. i have to get this house sealed.

I don't know why everyone cuts it in half and THEN cooks it. Stab it with a fork a few times and stick it, whole, in the oven for 30-40 minutes (depending on size) and it'll cook just fine that way. Then it's much easier to cut open, let cool, and cook up from there however you like.

I have always cooked it whole, but I wrap it in foil just like I would cook a baked potato. Sometimes I put butter in the foil with it and cook for @40 min and it turns out amazing. And then I let it cool and then cut it in half and scrape it out with a fork. Easy Peasy!

Be sure to turn it right-side up as soon as it comes out of the oven, or it’ll keep cooking when it’s out. The best part about this recipe is that the squash should come out slightly “al dente,” and it’s awful if it’s too mushy.

Cooked spaghetti squash will last for about 5-6 days in the fridge. I’m not sure how well it will freeze and defrost — I’ve never tried it. My recommendation is to freeze just a little bit — like, 1/4 cup — then defrost it and see how it fares. If you like the texture after defrosting, then you know you can freeze it.

It actually freezes beautifully. When I make mine, I poke a whole one all over with a fork, microwave it for 20 minutes on high, then wait for it to cool before I split and shred it. I freeze it in two-cup portions and then use it in recipes later. It’s always perfect.

Thank you for the advice on cutting/cooking spaghetti squash; will give it a try soon. I’ve tried making it twice since going paleo, and absolutely *hated* the texture. Both times I prepared it by microwaving whole. Adding insult to injury (inre the nasty texture), the second time I cooked it, the squash exploded in my microwave. What a mess! 🙂

This is the third recipe of yours I’ve followed of something that I’ve made A LOT of times my own way before, and yours has turned out way better! Looking forward to furthering my relationship with your books and recipes 🙂

Sunshine sauce on spaghetti squash is everything. Sunshine sauce on anything is everything, but on SS, it brings me a macaroni and cheese sense… to be fair, I haven’t eaten mac n cheese for at least 5 years, but still. my mouth is so happy!

I never met a squash I didn’t like EXCEPT for spaghetti squash. My past experience with it has produced nothing but a drab, watery, stringy mess palatable to no one in our house, human or feline! Will give it a go with your roasting method and will report results.

PS finishing week one of first-ever whole 30. Purchased Well Fed as a motivator and so appreciate your creative (and flavorful) approach to grain and dairy-free cooking. Love the “Know How You Could Do That?” blurbs throughout. Grew up in family of from-scratch cooks, who also played this game!

I’ve just started with spaghetti squash, and look forward to trying your cutting method, and roasting it in the oven. I’ve found it to be very watery, but have had to resort to microwaving as I generally get home very late (9-10pm) and don’t want to wait 30-40 minutes to cook it. My last attempt I microwaved, then put in a sieve and pressed it with a flat spoon to push all the excess water out. Found that MUCH more acceptable.

So delightful! First time I’ve made this and it turned out quite perfect. Cooked it closer to 40 min and the texture was great. Then sauteed it with smoked paprika, garlic, pink salt and tossed it with Italian parsley. Ate. It. All. Did not share. 🙂

I love, love, love the Paleo Pad Thai. Thanks for that! But I feel like we must get different spaghetti squash up here in Canadia. After 40 minutes in the oven, mine are always still positively crunchy. I’ll then zap the “noodles” in the microwave for another 10 minutes and *still* I wouldn’t call them al dente. Certainly, mine have never been in any danger of getting mushy.

I wonder if I have bad luck and am getting unripe squash. They’re yellow, but maybe not deep enough yellow?

I am starting my whole 30 tomorrow and will be trying your way of cooking a spaghetti squash tomorrow so I can make your Paleo Pad Thai later this week. I’ve tried only one other time to cook one and it was awful, all mushy.

OMGee!! My spaghetti squash came out perfect! Then I made your Paleo Pad Thai and my daughter and I love it!!! Even my non-veggie lovin’ husband actually liked it. My son, not so much, but he’s not big on any type of nut butter anyways, (he just didn’t really like the sunshine sauce).
Thank you for the wonderful recipes! (I also have your chocolate chili on the stove now for tomorrow nights dinner, and of course I had to taste it, yummy!) I’ve already bought both Well Fed and Well Fed 2 for the Kindle, I’m excited to try more of your recipes!

This was exactly what I need to baby step into spaghetti squash – thank you for putting the video up too! I didn’t see it at first and was basically slapping the knife until I noticed it… The squash came out perfectly and my anti-veg BF snuck back for seconds! Four thumbs up, I am so excited to gourd it up this fall 😀

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